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Salmon raw vs. Clam — In-Depth Nutrition Comparison

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A recap on differences between Salmon raw and Clam

  • Salmon raw is higher in Vitamin B6, and Vitamin B3, yet Clam is higher in Vitamin B12, Selenium, Copper, Manganese, Iron, Vitamin C, and Phosphorus.
  • Clam covers your daily Vitamin B12 needs 3988% more than Salmon raw.
  • Salmon raw contains 7 times more Vitamin B6 than Clam. While Salmon raw contains 0.818mg of Vitamin B6, Clam contains only 0.11mg.
  • The amount of Sodium in Salmon raw is lower.

Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Salmon raw vs Clam infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +61.1%
Contains less Sodium -96.3%
Contains more Calcium +666.7%
Contains more Iron +251.3%
Contains more Phosphorus +69%
Contains more Potassium +28.2%
Contains more Zinc +326.6%
Contains more Copper +175.2%
Contains more Manganese +6150%
Contains more Selenium +75.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Magnesium +61.1%
Contains less Sodium -96.3%
Contains more Calcium +666.7%
Contains more Iron +251.3%
Contains more Phosphorus +69%
Contains more Potassium +28.2%
Contains more Zinc +326.6%
Contains more Copper +175.2%
Contains more Manganese +6150%
Contains more Selenium +75.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
5
Clam
Contains more Vitamin B1 +50.7%
Contains more Vitamin B3 +134.3%
Contains more Vitamin B5 +144.7%
Contains more Vitamin B6 +643.6%
Contains more Vitamin A +1325%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +12.1%
Contains more Folate +16%
Contains more Vitamin B12 +3009.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Contains more Vitamin B1 +50.7%
Contains more Vitamin B3 +134.3%
Contains more Vitamin B5 +144.7%
Contains more Vitamin B6 +643.6%
Contains more Vitamin A +1325%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +12.1%
Contains more Folate +16%
Contains more Vitamin B12 +3009.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +225.1%
Contains more Other +42.6%
Contains more Protein +28.8%
Contains more Carbs +∞%
Equal in Water - 63.64
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
26% 2% 5% 64% 4%
Protein: 25.55 g
Fats: 1.95 g
Carbs: 5.13 g
Water: 63.64 g
Other: 3.73 g
Contains more Fats +225.1%
Contains more Other +42.6%
Contains more Protein +28.8%
Contains more Carbs +∞%
Equal in Water - 63.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1122.7%
Contains more Polyunsaturated fat +360%
Contains less Saturated Fat -80.8%
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +1122.7%
Contains more Polyunsaturated fat +360%
Contains less Saturated Fat -80.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Clam
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Clam Opinion
Net carbs 0g 5.13g Clam
Protein 19.84g 25.55g Clam
Fats 6.34g 1.95g Salmon raw
Carbs 0g 5.13g Clam
Calories 142kcal 148kcal Clam
Calcium 12mg 92mg Clam
Iron 0.8mg 2.81mg Clam
Magnesium 29mg 18mg Salmon raw
Phosphorus 200mg 338mg Clam
Potassium 490mg 628mg Clam
Sodium 44mg 1202mg Salmon raw
Zinc 0.64mg 2.73mg Clam
Copper 0.25mg 0.688mg Clam
Manganese 0.016mg 1mg Clam
Selenium 36.5µg 64µg Clam
Vitamin A 40IU 570IU Clam
Vitamin A RAE 12µg 171µg Clam
Vitamin C 0mg 22.1mg Clam
Vitamin B1 0.226mg 0.15mg Salmon raw
Vitamin B2 0.38mg 0.426mg Clam
Vitamin B3 7.86mg 3.354mg Salmon raw
Vitamin B5 1.664mg 0.68mg Salmon raw
Vitamin B6 0.818mg 0.11mg Salmon raw
Folate 25µg 29µg Clam
Vitamin B12 3.18µg 98.89µg Clam
Tryptophan 0.222mg 0.286mg Clam
Threonine 0.87mg 1.099mg Clam
Isoleucine 0.914mg 1.112mg Clam
Leucine 1.613mg 1.798mg Clam
Lysine 1.822mg 1.909mg Clam
Methionine 0.587mg 0.576mg Salmon raw
Phenylalanine 0.775mg 0.915mg Clam
Valine 1.022mg 1.116mg Clam
Histidine 0.584mg 0.49mg Salmon raw
Cholesterol 55mg 67mg Salmon raw
Saturated Fat 0.981g 0.188g Clam
Omega-3 - DHA 1.115g 0.146g Salmon raw
Omega-3 - EPA 0.321g 0.138g Salmon raw
Omega-3 - DPA 0.287g 0.104g Salmon raw
Monounsaturated Fat 2.103g 0.172g Salmon raw
Polyunsaturated fat 2.539g 0.552g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Clam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
83%
Salmon raw
1063%
Clam
Minerals Daily Need Coverage Score
49%
Salmon raw
129%
Clam

Comparison summary

Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 1158mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 12mg)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 27)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.793g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $13)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.